The complex consists of five exercises:

When finished, rest for 60-90 seconds and start again. Do three such circles.

With a jump, raise the bent leg and touch the knee with the palms. Repeat the same with the other leg, and then do one jump "legs together - legs apart", raising your arms to shoulder level.

Make connections energetically to warm up well.

Put your hands on a support: a bench, a low horizontal bar, or a chair if you are working out at home. Alternately, bend your legs at the knees, pulling them closer to your chest. Make sure that the press remains tight, the pelvis does not move up and down a lot during the change of legs.

Place your feet shoulder-width apart. Do two low jumps in place, then go into a deep squat and jump out of it. Repeat the sequence of movements, but this time turn 90°.

Continue in the same way, unfolding in a new direction after each jump out of the squat.

Sit on a bench, chair or mat spread on the floor. Raise your straight legs, resting your hands on the surface. Keeping your back straight, move your legs up and down in a small range.

Do a push-up, keeping your elbows close to your body, jump your feet to the support, and then jump onto it. Return to the starting position and repeat. Make sure that during push-ups the body remains flat and the lower back does not sag.